Welcome all of you this Christmas, Christmas 2019. And as you can see today, I kind of thought long and hard about. Whether we should do a special Christmas meditation or whether we should focus on, you know, a winter meditation.

But I actually decided to go more to think about what you very, very busy guys might be needing at Christmas. So what I went for was, I thought we might just explore together, something from Christina Neff, who, is just marvellous, and some of her work. And so the first bit is, It's, it's mindfulness.

But it's like a very short exercise that I just want to talk you through. And then, Wonderful Dawn has agreed to send that link through. So if you guys like the sound of this, then it's something that you can then just download and try.

So I'll talk a little bit more about it, but, I, we've been doing this now for another year. And sometimes we get a few people on and sometimes we get more, and it's just a really lovely thing to do, I think once. Once a month.

And I was really lucky enough to meet up with Meg, who used to be, do these with me. And me and Meg are going to do some work next year. We're going to develop a compassion focused form of yoga together and we're going to do a couple of retreats to really explore linking that movement, yoga, and self-compassion and compassion focused approaches.

So it's going to be a really exciting 2020. And on the 8th of January we've got our new call starting with the webinar that. And that's the mental health well-being first responder course, which is looking at how we can turn our practises, our veterinary practises into real oasis of mental health awareness, well-being, and calm.

And from what I hear and from what I see, I think there's a good many practises would benefit from that course. So our hope is that that's going to be a success as well. So as we leave 2019 at this festive season and go into 20, I think it feels really exciting and it's lovely to be continuing to work with, vets.

So this is the book, and if you haven't managed to, You know, beg and drop hints about the Christmas present that you might like this year, then I would really, this is one of my absolute favourite. Books just for me, you know, just for me to sort of flick into every now and then read it cover to cover, and then go back into it when you feel yourself. And when you hear that self-critical voice becoming a little bit too loud, a little bit too repetitive, and when we start to feel the impact of that self-critical voice, I mean, you know, we, we, we feel the impact of that self-critical voice physically, we feel it spiritually, we feel it psychologically, and the people around us then feel it too, because as we're critical with ourselves sometimes what we do is we sort of bat it back and we start to be critical and probably less kind to others.

And it, it, it, it becomes such a corrosive process, and my thought about tonight was that Because my hope is that a lot of you will be taking a break now and you will have a little bit more time over this festive season. That it might be a really good opportunity to find a bit of Commitment to this a bit greater commitment to this mindfulness process that we're engaged in together. And possibly, take this while we're, while we're off and we've got a bit more time, make a decision to actually take a self-compassion break.

And we think, well, we won't need one because it's the holiday season, but I think we all know what Christmas is like, and you know, it's one of those holidays that I think isn't always that restful, and it's one of those holidays where if there have been difficult stuff about family, if there has been falling outs, if there have been friendship issues, if we are over tired, that it's precisely the right time to actually take a self-compassion break. So let me just talk you through it. So what, what you do is you put aside no more than about 5 minutes.

And what I would suggest you do is you actually put aside that 5 minutes, every couple of days over the festive period and choose a time in the day when you think, you know, I, I can really give, a bit of time and really. Just take 5 minutes just for me. And what we do in that moment is you just stop and you switch anything off, you make sure your phone's off, you make sure there's no stimuli, says he, with a Christmas tree blinking at me.

. And you stop. And you close your eyes. And perhaps we can try it together now.

Just close our eyes together. And just think of a situation. In your life that's difficult.

That's causing you, causing you some stress. And just call that situation to mind. Roll your shoulders back.

Open up your chest, no defence. And just Call that situation and let it in. And see if you can actually connect with that situation, maybe even feel the stress and.

Where is it that that emotional discomfort is residing? In your body right now. And just say to yourself as you find it.

With Wisdom and knowledge and recognition. This is just a moment. Of suffering.

And that's, and that's mindfulness. And there's Billy the mindful dog. Insisting on having a say.

And then then what we do. I we just stop again and we say, And we label what we find. So if we find discomfort, We just lean into it and we might remark on it, oh.

Gosh, that's stress causing that. And we bring that mindful. Acceptance to what we're finding.

Or we may just wince a little bit and say, oh, that hurts. That's uncomfortable. Stage 2 of this self-compassion break.

Is to just remind ourselves that Suffering is a part of life. It's A part of common humanity. And as we sit, Connected to this difficult incident, this situation that's caused us discomfort, we bring recognition to the truth that Other people too.

Feel this way. And we noticed That this is a shared experience. And we recognise that we're not alone.

And that we all struggle. In our lives. And now we just take our hand and just place your hand.

Over your heart. And feel the warmth and the pressure of your hand. On your chest.

Quietly In your head. Just quietly ask yourself. What do I need to hear?

Right now. To help me express kindness. To myself, is there a phrase that really speaks to me?

Perhaps we say May I just give myself? The compassion that I need. We try another one.

On another day, perhaps we sit and we hold another. Self-compassionate. Statement.

May I learn to just accept myself as I am? Oh May I forgive myself? Or more simply even.

May I be strong? And This practise, that's it, it's, it's literally 3 stages. And it can be used any time, day or night.

What it does is it helps you to remember to evoke the three aspects of self-compassion. When you need it most. And so To sort of, Tracy this very quick, very short, three-stage self-compassion break.

We come in and we recognise that this is a moment of suffering. We recognise that this is a shared phenomenon. But others just like us suffer.

And then we Really just ask ourselves, well, what do I need to hear now to express some kindness to myself. And the first time we try it. We sit with A phrase that really fits for you and again.

When you look at the Download that I've sent through from Christina Neff, you'll see that she gives a variety of different choices. Of what you might want to say to yourself. And it's just a lovely, lovely, very quick.

Very powerful, very useful self compassion break, and my hope is that you guys can. Use it during the holiday period and start to practise with it because increasingly I'm realising that. You're so busy in this profession, so, so busy.

That You need to get into the habit of some of this stuff when you're not busy. Realise how helpful it is and then take that into your working day. And again, this is one that, I use an awful lot with a lot of the GPs I work with.

You know, you've had a difficult consultation or you've just had a bit of a row with another, another one of your partners or you've, been frustrated by something the government's doing, and you hear that and you feel that self-critical voice becoming a little bit loud and you stop. And you smile. And you close your eyes and you do.

The three-stage self-compassion break. And I would really, really encourage people. If you can, to give that a go.

But I think the 2nd. I'm going to call it a proper meditation because the late meditation is a favourite of Deepak Chopra. It's a favourite of Mark Williams.

It comes right goes all the way back to the very wonderful. John Cabot Zinn, and it really is just the most wonderful meditation and a bit of a staple of mine. But why I think it really fits for tonight is that the, the late meditation.

Is one of those ones that we can really, really use. When we have a little bit more time because it's, it's, it's, it's a bit longer than the ones we usually do, probably 12 minutes. And the whole idea of the late meditation is that it comes all the way back to John Cabot's Inn, but it very much is about just finding peace and finding equanimity.

And finding acceptance and we're using this wonderful image that we can hold in our mind of the lake. And so what we get from this is something rather magical. And certainly peaceful, but it's the incredible stillness.

And again my hope is that I was reading a A wonderful book. Earlier this week, the liberated mind and in it I was remembered by a phrase that is being used and it was Mental breaks. To avoid mental breaks.

And I think This is a great mental break, you know, that we stop. We put the brakes on for a moment, you know, and we gift ourselves 12 minutes and. You can find the audio recording of this one if you'll go onto the Pallus Mindfulness website, and I think it's what it is, it's John Cabotzin himself, on this, doing this very same meditation that I'll be doing with you tonight.

So although this meditation is normally done in a lying or reclining position, I'm just gonna ask you please to make yourself comfortable. And relaxed and if you do want to sort of Recline or really lean back a bit and. And, and relax even better.

So, The mindfulness lake meditation. So we just begin Bye Paying attention. Deliberately And on purpose.

To the actual sensations of contact. And support that you get. And you find Where your body is in touch with the chair.

On the floor I'm just getting a sense of being held. Noticing how your weight is distributed. Actually sensing into your body.

Bringing awareness to your feet. To your legs. In your head.

Focusing on your lower and upper body. Your arms. Your shoulders and your head.

Bringing awareness to how they're being held and supported. And when you're ready, Just bringing an awareness to the breath. The actual physical sensations.

Feeling each breath as it comes in. And it goes out. Letting the breath just be.

Without trying to change it or regulate it in any way. Allowing it to flow easily and naturally with its own rhythm and pace. Knowing that you're breathing perfectly well.

There is no need to change. Just letting your breath. OK, your breath.

And as you rest here. Just like you to. Allow and cajole and encourage.

An image to form in your mind's eye. Of a body of water. And then It might be large or it might be small.

This is yours. Make it yours. And it's held in a receptive basin.

By the earth itself. As we bring this image, we notice it in our mind. And even in our own hearts.

That water likes to pool. In low places. Water seeks its own level.

And it asks to be held. And contained And as we just said, Using your mind's eye. To allow this image to gradually come into greater focus.

And if you struggle with image. Just allowing the scents of this lake. And feeling its present.

And the light that you're invoking. May be deep Shower. Might be blue or green or the water may be muddy or clear.

There's no wind. The surface will be flat. And Maryland.

Reflecting the trees, the rocks, the sky. And the clouds, holding everything in itself. Momentarily.

And winds may come. And stir up the waves on your lake. Causing reflections to distort and disappear.

But sunlight May take over and sparkle in the ripples. And when night comes. Just allow.

The moon, to shine on the surface of your lake. Along with the outline of the trees and the shadows. And in winter the lake may freeze over.

But be teeming with life. Underne. And as we rest here together, colleagues.

Friends. And as you establish this image of a lake in your mind's eye. Preparing, when you feel ready.

Just bring that inside yourself completely. So that you merge with your name. Becoming one with it.

So that all your energies in this moment. I held in awareness. With openness.

And compassion. In the same way that the water of the lake. Is held by the accepting basin.

Of the earth and sound. And our breathing is like the lake. Feeling its body, as your body.

Allowing your mind and your heart to be open. And receptive. To reflect Whatever comes near to you.

To be clear all the way through. And like the lake We too Experience moments of complete stillness. And we too experience moments where perhaps the surface is disturbed and choppy.

And the depth is may be lost for a moment. And through it all We just lie here. I'll sit here.

Simply observing the play. Of the various Energies of your own mind and heart. Allowing the fleeting thoughts and feelings.

Which come and go. As ripples and waves. In contact with them.

Just feeling the changing energies. Noticing The effect of your thoughts and feelings. Your thoughts disturb the surface and clarity of your leg.

Do they muddy? The once clear waters. And isn't having a ripple.

Or a wavy surface just part of being this lake. Find your curious scientist mindful persona. We ask yourself, might it be possible?

To identify not only with the surface of your lake. But also with the entire body of water. So that you too become the stillness below the surface.

And the gentle undulations, even when the surface is choppy and ragged. And in the same way. In your meditation practise, and in your daily life.

Can you be in touch? Not only with the changing content and intensity of your thoughts. But also with that vast.

Unwavering reservoir of awareness. Just sits But at the surface of your mind. And the light can teach us this.

And help us be reminded of the lake. Within us. And if you found this image.

That we're sitting with now. And these sensations and this lake metaphor. Use it.

To deepen and enrich your meditation practise. You may also Just use it from time to time to. Guide your actions in the world.

And so as we swell here. In the stillness of this moment. We can just be the lake in silence now.

Affirming our ability to hold an awareness. And an acceptance. All of the qualities of mind and body.

And most importantly, Just getting that sense as the lake sit. And is held, and cradled and contained by the basin of the earth. Me too.

Can allow sounds to be heard. And if we can try and sustain the lake meditation. Just taking that sense of being held.

That sense of moving from Storm and Disturbance at the surface of our lives. Only to return. To the wonderful depth and stillness that we find.

Within the lake that we all carry with us. All the time. And I do apologise.

Oh. Billy the less than mindful dog, who, I think we may have Carol singers incredibly, we haven't had any this year, but, it sounds like there are some carol singers coming up the street. Billy is no fan of the camel singer.

So, I'm sure he'll just bark at them. But And I try, do you know what, that's interesting. I do, New Year's resolution is to say, but a lot less and always replace it with an and.

Not quite there for the New Year's resolution, but that's the one I'm making this year. It's an easy one, but boy what a difference it makes. And go forward into the rest of today.

And this evening. Taking that wonderful feeling of stillness and being held. Into the rest of this festive season.

And that pretty much brings us to the end of our mindfulness checking. I hope you enjoyed tonight's meditations, and I do hope that you'll use them. I would really recommend.

People just go and Google the mindfulness late meditation. If you go into the Paloos, P L O U S E Plus. Mindfulness site.

There is a, free download there of John Cabot Zin doing his version of the Lake Meditation, which is rather wonderful, slightly longer than mine, and Very, very effective when I, when I will often do myself. And take the opportunity of being Having more time perhaps over this festive season. To actually take that self compassion break.

And practise with it. So that you've got it metaphorically under your belt for when we all return to work in the new year. So I hope you have a lovely, lovely night.

And a wonderful Christmas. And a peaceful Christmas. And a restful Christmas and a mindful Christmas.

And so with no more ado. I'll wish Dawn a happy Christmas too. And we'll speak in the new year.

And we'll send out the dates for the January meditation and I'm always keen to get any feedback on tonight's session. I try and put together what I think fits and what people might benefit from and enjoy. So it's always nice to know if we've got it right, but useful to know if we've got it wrong.

So happy Christmas everybody. And have a wonderful, wonderful festive season. Good night now.